Pylon

I have to admit I'm way too lazy to do that much planning. I eat the same thing just about every day.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Tom_B

Hey Adrian , great picies! your looking great , god I wish my arms would develop like that! Because my chest keeps growing faster in comparision to my arms , they keep looking like there getting smaller and smaller and it looks so weird O wells ..

Umm for your split why not do some cardio on a leg day / after a leg day , trust me after a little your legs go numb and you don't feel a thing LOL - besides I think it sounts as active recovery cause your stretching your legs out that and the benefits of having an off day are alot better ..

ya I was fried when I re-worked all my stuff , you sit down adn your like "Okay , this should only take an hour" ...... *3 hours later*

Emma-Leigh

First - don't worry too much about working sets. You don't have to stick to any magic number.

Now - I would do all of your calves on your other legs day. Instead I would add another leg exercise - eg: extensions (2 sets of 10-12 reps - you could also do some drop sets or negatives and other things with these).

Shoulders look good. Although I would probably do 4 sets military press (and I would use DBs) and decrease reps to 6 to 8.

Ok. I would do another upper back exercise. Something closer to 10 sets.
eg:
WG lateral Pulls 1-2 warm up 4 sets (6 to 8 reps)
Bent over row (why a machine??) 2-3 sets (8-10 reps)
seated cable row 2-3 sets (10-12 reps)

You could alternate weeks between doing WG pulls first and then WG seated row OR bent overs first (1-2 warm up + 4 sets, 6-8 reps) and then doing narrow seated rows (changes the focus from width the thickness each week).

Biceps look ok (may want to decrease reps of one of the exercises each week - eg: first week preachers 8 reps, next week hammers 8 reps).

I would also do abs on your HIIT days. And don't rely on machines for ab work - they are not nearly as good as some of your other exercises (eg: cable crunches, weighted declines).

Looks pretty good. I would decrease your reps for your deads (6 to 8) and do 3 sets of 8-10 reps for your lunges (a total of 4 sets of 24 lunges is a little extreme!! ).

For you calves, do 6 to 8 sets (seated and standing - alternate between exercises with one LOW at 6 to 8 reps and the other at HIGH reps.... Calves respond well to high rep training - so I mean >15!).

Same goes for this - drop the reps to 6 to 8 for your inclines...

What is with the machines for your triceps?? I would swap this for free exercises. Those tri-extension machines often result in horrible movement patterns.

Triceps are also more responsive to lower rep work - so keep the reps in the 6 to 12 range.

Then move your abs to an HIIT day.

No you don't - not after the hard time you give tom on resting!!

Move one HIIT session to your chest day. Or, if you are LOATHED to do HIIT on a big weights day, then you could combine your back/chest day and do something like:

Mon - HIIT/abs
Tues - quads/Shoulders
Wed - Upper back/chest
Thurs - HIIT
Fri - arms/abs/HIIT
Sat - Hammies/lower back/calves
Sun - OFF

Or:
Mon - HIIT/abs
Tues - quads/Chest & triceps
Wed - Upper back/Shoulders
Thurs - HIIT
Fri - HIIT/abs
Sat - Hammies/lower back/biceps and calves
Sun - OFF

Never do the same cardio for more than a few weeks - you are asking for your body to adapt. Keep mixing it up between SHORT and intense, longer duration, moderate intensity, HIIT etc etc.

Emma-Leigh

Great!

Excellent (good to see your vegetables in there! **cough - TOM - cough** )

Good - but a little low in protein.

ps: is that mayo made with olive oil?

LOL - do you eat any other vegetable than lettuce??

Once again, it is a little low in protein. I would be aiming for a minimum of 20g complete protein/meal.

Not too bad. Once again it is a little low in protein (minimum of 20g of complete protein/meal).

Pretty good! But what about 180-200g cottage cheese instead?


Great!

Good stuff... You are goint to put me out of a job soon!

But could you bump that complete protein up a fraction? I really don't like the idea of someone your size getting under 20g of complete protein/meal (includes proteins from dairy/meats/eggs and powders).

Your cals are low enough that a little more protein (aim for 1.5g/desired lean mass) would be a good addition.

Great.

Pretty good... Although if you are looking for really ACTIVE carbs you would be better off just increasing your brown rice.

Tiny bit more complete protein (you could add 2 tbs of cottage cheese to your sandwich if you wanted to stick to 0.5 cans of tuna).

I would add more egg-whey protein.

Great, but I would add more tuna.

Same protein concerns.

Ok - you would be better off adding some more carbs here (even if you took some out of one of the other meals). If you are going to load carbs on a workout day, you are better off loading them pre-workout, PWO and PPWO.

Looks good. 2.5g carbs is a good target. You could add a tiny bit more.... I would think about a little less fats (0.4-0.5g/LBM) and adding a little bit more protein instead (1.5 x desired LBM).

Also - one issue I have is the lack of fruit in your diet.... Would you consider adding another serve? (or even 0.5 an apple or 0.5 cups berries)?

Excellent! For you, 2600-2800 cals is a great daily range!

BulkMeUp

Thants what i usually do. I strongly believe in KISS = Keep It Simple Stupid

But i want to get this recomp thingy done without delay and get down to 10% so i can start bulking.

BulkMeUp

Thanks Tom .. er .. Lewie

Mee too.. i feel like my arms are small but Emma and Ego said they are not really. I guess my chest is a bit ahead and gives them the apperance of being small.

But keep working. Things will change

dont think i could manage that. I checked on this a while ago and was advised it is best done on non weight days : When is it recommended to do HIIT?

I agree! i dont think i would survive a 7 day wo.

Exactly! good lord.. it takes sooo much time.. oh well, once it gets fixed, it'll stay for the next 6-8 weeks. I am soo grateful peeps like Ego and especially Emma take time out for such a detailed and helpful feedback.

BulkMeUp

No i wasnt going to do a 7 day wo. I wouldnt last a week!

The info on HIIT i read suggested an 8 week cycle. So i have been doing just that starting at 5 mins + 1 min each week. But i shall mix it up from now on.

I'v incorporated all your suggestions into this routine:
Mon - cardio/abs diet - low
20mins Moderate intensity cardio (target hr ~130-140)

Decline weighted ab work (holding plates) - 4 sets (12-15reps)

Tues - quads/Shoulders diet - high
Squats - 1-2wu + 4sets (6-8reps)
Hacks - 3sets (8-10reps)
Leg ext - 2sets (10-12reps)

DB Militaries - 4sets (6-8reps)
Lat raises - 3sets (10-12reps)
Bent over lat raises - 2 sets (10-12reps)

Wed - Upper back/chest - diet high
WG Front lat pull downs - 1-2wu + 4sets (6-8reps)
Bent over row (BB or DB .. yet to decide.. maybe alternate) - 3sets (8-10reps)
Seated Cable rows - 2 sets (10-12reps)

Low DB Inclines - 4sets (6-8reps)
Pec Fly(machine) - 4sets (10-12reps)

Thurs - HIIT (target hr ~165-170) diet - low

Fri - arms/abs/Cardio diet - high
DB preachers - 1-2wu + 3sets (8-10/10-12 reps - alternate with hammers)
Hammers - 3 sets (8-10/10-12 reps - alternate with preachers)

cable pushdown - 3sets (8-10/10-12 reps - alternate with DB extensions)
DB or cable extensions - 3sets (8-10/10-12 reps - alternate with cable pushdowns)

20 mins Low intensity Cardio (target HR ~120-130)

Sat - Hammies/lower back/calves diet - high
Regular DL's - 1-2wu + 4sets (6-8reps)
Lunges - 3sets (8-10reps)
Lying leg curls - 3sets (10-12reps)

Calves seated - 3sets (6-8/15-20 reps alternate with standing)
Calves standing - 4sets (6-8/15-20 reps alternate with seated)

*Routine still looks pretty intense. Hope i survive. *

Emma-Leigh

GOOD!

Adding 1 min/week is mixing it up So you can continue with that until the 8 weeks is up. But I was suggesting that once that is finished don't just settle into a cardio routine. If you just let your body pace itself then your cardio will be of little value - it is the STRESS of the cardio that is 50% of the benefits when it comes to decreasing your BF%.

So, finish the HIIT and then switch things up. eg: you could do something like a 3 day rotation:
1 day regular HIIT (HR at >90% max) for 20 mins total
1 day moderate intensity (75-80% max effort) for 45 minutes
1 day short and sharp (10 min at 85-90% max effort) followed with 20 mins moderate (75-80%)

Or Do 2 HIIT sessions and then one moderate intensity, or do some fartleks etc etc.

Your percieved effort is VERY important too - so make sure you are really pushing yourself on the sprints/HIIT (make sure you are using the HR caculations that take your resting HR into consideration, not just the 220-x ones).

If you are going to do moderate intensity stick with 30 mins or above (or at least throw in 5-10 mins warm up/cool down for 30 mins total).

And throw in another exercise for your abs (something working the other way, eg: after your decline stuff do 3 sets of hanging curls as well).

Pretty good. ~10 working sets for your quads and ~8 for your shoulders is about right.

Looks good. Maybe focus on lat width for the moment, so keep the cable rows wide prone grip (and you could do 3 sets to bring working sets up to ~10).

Chest looks pretty good. (you could drop your flyes to 2-3 sets and a third exercise if you really wanted, but sometimes, when it comes to your chest, less is more). About 8 to 10 working sets is a good target.

Great.

Good stuff. 6-8 working sets for your arms is great.

With that target HR - what % max is that for you (using the equation with your resting HR)?

that is:
Target = Resting HR + z[(220-age) - resting HR)

Where z = % maximum

eg: for 75% it is:
75% = resting HR + 0.7[(220-age) - resting HR]

Looks good!

N'ahh - It's not that bad - you'll cope!

BulkMeUp

Oh .. ok.. when you said mix it up, i thought you meant mix up the duration and intensity as well. Ok, now i understand.

OK. will continue on the HIIT and give this a trial week to see how i cope.

Ok, will keep that in mind if and when i get off the present HIIT cycle.

OK, will do. I tried those before. Didnt feel anything.

OK, will see how it goes.

eerr... the hr was simply the hr on the ellip machine. I know this is inaccurate. But i dont have anygizmo to tell me correctly. I guess i will have to workout the hr as suggested by you on this formula.


Will post diet soon.

BulkMeUp

It has soybean oil in it. It is Hellmann's® Light Mayonnaise Clicking on the image of the second product will give nutrition info. But for now i have left it out. But let me know what you think of it in case i need to bring it back.

the lettuce is just a placeholder. I try not to pay too much attention to carbs from vegies. Sometimes i have sweet peppers.. Might even try celery

Not in this lifetime!

Previously I thought the fruit might be holding me back. But i have thrown in an apple in M#1. Even though it didnt show previously, i have been having ~1/2cup strawberries as they are in season and cheaper than usual

Diff between low and high = ~303cals

--------------------------------------------------------------------------

Low
Meal = cals carb fat pro
Meal#1
50g Oats 153 24.8 2.56 6.4
1scoop whey 132 4.7 1.9 24
1Apple 81 21 0 0
1TBSp flaxseed meal 59 4 4 2
TOTAL 425 54.5 8.46 32.4
Percent Split 100.00% 51.45% 17.97% 30.58%

Meal#2
100g cooked brown rice 111 23 1 3
100g cooked chicken breast 110 0 1 23
1 tsp olive oil (contained in food) 45 0 5 0
1 cup veggies 40 10 0 0
2caps fish oil 20 0 2.3 0
TOTAL 326 33 9.3 26
Percent Split 100.00% 41.29% 26.18% 32.53%

Meal#3
1/2 can tuna 73 0 0.9 16
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1cup lettuce 10 2 0 1
40g cottage cheese 50 2.24 0.64 4.8
TOTAL 365 44.24 6.14 29.5
Percent Split 100.00% 50.53% 15.78% 33.69%

Meal#4
50g Oats 192 31.2 3.25 8.12
1tbsp Flax Meal 59 4 4 2
35g Egg-Whey Protein 99 3.5 1.4 24
1cup lettuce 10 2 0 1
TOTAL 360 40.7 8.65 35.12
Percent Split 100.00% 42.72% 20.43% 36.86%

Meal#5
150g Sweet potato 129 30 0 3
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
40g cottage cheese 50 2.24 0.64 4.8
2caps fish oil 20 0 2.3 0
TOTAL 322 42.24 3.84 29.8
Percent Split 100.00% 52.35% 10.71% 36.94%

Meal#6
28g walnuts 210 5.5 19 4.3
180g cottage cheese 80 8.64 3.71 21.6
TOTAL 290 14.14 22.71 25.9
Percent Split 100.00% 15.52% 56.07% 28.42%

MEALS TOTAL 1976 208.82 57.95 174.87
Percent Split 100.00% 40.62% 25.36% 34.02%


PWO
60g Oats 232 37.5 3.9 9.74
1 banana (~7") 105 27 0 1
1 scoop whey 132 4.7 1.9 24
TOTAL 469 69.2 5.8 34.74
Percent Split 100.00% 59.15% 11.15% 29.69%


Cals per day INCL PWO shake 2551.00 278.02 63.75 209.61
Percent Split 100.00% 44.06% 22.73% 33.22%

2.06 Carbs per LBM
0.47 Fat per LBM
1.55 Protein per LBM

------------------------------------------------------------------------

High
09/05/2005 (High - Weight day) cals carb fat pro
Meal#1
50g Oats 153 24.8 2.56 6.4
1scoop whey 132 4.7 1.9 24
1Apple 81 21 0 0
1TBSp flaxseed meal 59 4 4 2
TOTAL 425 54.5 8.46 32.4
Percent Split 100.00% 51.45% 17.97% 30.58%

Meal#2
100g cooked brown rice 111 23 1 3
100g cooked chicken breast 110 0 1 23
1 tsp olive oil (contained in food) 45 0 5 0
1 cup veggies 40 10 0 0
2caps fish oil 20 0 2.3 0
TOTAL 326 33 9.3 26
Percent Split 100.00% 41.29% 26.18% 32.53%


Meal#3
1/2 can tuna 73 0 0.9 16
2 slices Sunflower seed Rye bread 212 40 2.3 7.7
2caps fish oil 20 0 2.3 0
1cup lettuce 10 2 0 1
40g cottage cheese 50 2.24 0.64 4.8
TOTAL 365 44.24 6.14 29.5
Percent Split 100.00% 50.53% 15.78% 33.69%

Meal#4
72g Oats (raw measure) 282 48 5.9 8.3
1tbsp Flax Meal 59 4 4 2
35g Egg-Whey Protein 99 3.5 1.4 24
1cup lettuce 10 2 0 1
TOTAL 450 57.5 11.3 35.3
Percent Split 100.00% 48.64% 21.51% 29.86%

Meal#5
200g Sweet potato 172 40 0 4
1cup brocolli 50 10 0 6
1/2 can tuna 73 0 0.9 16
40g cottage cheese 50 2.24 0.64 4.8
2caps fish oil 20 0 2.3 0
TOTAL 365 52.24 3.84 30.8
Percent Split 100.00% 56.98% 9.42% 33.60%

Meal#6
28g walnuts 210 5.5 19 4.3
180g cottage cheese 80 8.64 3.71 21.6
TOTAL 290 14.14 22.71 25.9
Percent Split 100.00% 15.52% 56.07% 28.42%

MEALS TOTAL 2279 265.62 61.75 184.4
Percent Split 100.00% 45.10% 23.59% 31.31%

PWO
72g Oats (raw measure) 282 48 5.9 8.3
1 banana (~7") 105 27 0 1
1 scoop whey 132 4.7 1.9 24
TOTAL 519 79.7 7.8 33.3
Percent Split 100.00% 61.05% 13.44% 25.51%

Cals per day INCL PWO shake 2740.00 335.32 69.55 213.20
Percent Split 100.00% 47.56% 22.20% 30.24%


2.48 Carbs per LBM
0.50 Fat per LBM
1.62 Protein per LBM

Hence : Low X 3 (2551 *3) + High X 4 (2748 * 4) = 18645/7 = 2663 Average Cals per day. Note: on off day i would the low incl pwo.

Pylon

Bah! Your posts are too long! I can't be bothered to read all that!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

BulkMeUp

It must be quite annoying. I dont blame you.

Tom_B

LOL ya that's gonna get confusing now


You've seen my arms right?! There 11.1 inches compared to my 36.6 inch chest .. omg it's awful , it's so damn weird and makes me look like I have horrible man boobs I'm really hoping they pick up ..




O ya , I remember that - o well in 3 weeks you'll have lots of options for cardio! yay! Just Imagaine all that fun cardio



LOL without you guys I'd be in the shitters Imagine how much time out of the day goes to helping .. - I love ya Emma & Adrian! LOL

You really want me to eat my veggies don't ya Emma? - damn you Adrian for making me look bad

Emma-Leigh

Just see how you go - 3 x a week should not be too bad. But if it gets too much change things again.

What about something else instead? Cable crunch?

Yeah - You can't just read your HR off a machine and know if it is hard enough unless you calculate what you SHOULD be working out at!

HIIT needs to be at >90% max
High intensity at 80-90%
Moderate 75-85%
Low 65-75%

Generally, the lower your HR the longer duration that is needed.

BulkMeUp

Dont worry about that. At the rate you are going, they will get bigger. Before you finish your teens you will have a great body, and all your peers will be asking you on advice to improve their bodies.

eeerrruuummm .... lets see how it goes.. Not sure how much 'fun' i'll have with cardio..

Glad to be of help, Tom

gotcha!

BulkMeUp

I gave Hang curls a try again yeaterday. Didnt feel anything

I will try cable crunches. It is just that the cable thingy is always busy. If not i will do Weighted Leg Raises or as last resort Seated Ab Machine or even mix it up based on whatever is available.

I plan to do:
Mon - cardio/abs diet - low
Decline weighted ab work (holding plates) - 3 sets (12-15reps)
Cable crunch/Weighted Leg Raises - 3 sets (12-15reps)

Am sure my HR on HIIT is max as i am ready to pass out towards the end!

Ok, i'll work towards getting my hr calc accurately.